Kuyini uCeleriac? Impande Yemifino Enezinzuzo Ezimangazayo

-Delile

• Kuyini uCeleriac?
• Iphrofayili Yomxhwele Ekhangayo
• Izinzuzo Zempilo Ezingaba khona
• Igcwele Ama-antioxidants
• Kwangathi Ungazuza Impilo Yenhliziyo
• Kwangathi Kungathuthukisa Ukugaya
• Kwangathi Angaqinisa Amathambo Akho
• Kwangathi Unganikeza Izakhiwo ze-Anticancer
• Kulula ukwengeza ekudleni kwakho
• Ukukhetha, Ukulungiselela Nokugcina
• Ukupheka
• Ukukhathazeka Kwezokuphepha
• Okusemqoka

ICeleriac iyimifino engaziwa, yize ukuthandwa kwayo kuyanda namuhla.

Igcwele amavithamini namaminerali abalulekile anganikeza izinzuzo zezempilo ezihlaba umxhwele.

Ngaphezu kwalokho, isebenza ngezindlela eziningi ngokweqile futhi ingafakwa kalula ekudleni kwakho njengenye indlela yamazambane neminye imifino yezimpande.

Le ndatshana ikutshela konke odinga ukukwazi nge-celeriac, kufaka phakathi umsoco wayo, izinzuzo nokusetshenziswa kwayo.

Kuyini uCeleriac?

I-Celeriac iyimpande yemifino ehlobene kakhulu nesilimo esidliwayo esinamagatsha anamanzi, i-parsley kanye ne-parsnips.

Igama layo lesayensi ngu I-Apium tombolens var. rapaceum, futhi yaziwa nangokuthi isilimo esidliwayo esinamagatsha anamanzi i-turnip, i-knob celery noma impande yesilimo esidliwayo esinamagatsha anamanzi.

Ivela eMedithera futhi ingeyomndeni ofanayo wezitshalo njengezaqathe.

ICeleriac yaziwa ngokubukeka kwayo okuxakile. Kubukeka kufana netheniphu engashanjwanga futhi imhlophe qwa, inendawo enobudoda, ejijile embozwe ngezimpande ezincane. Inyama yayo ebushelelezi, emhlophe iyefana namazambane.

Amaqabunga nesiqu sesitshalo sikhula ngaphezu komhlaba futhi sifane nesilimo esidliwayo esinamagatsha anamanzi. Imitha cishe ngamasentimitha angu-4-5 (10-13 cm) ububanzi futhi inesisindo esingamakhilogremu angu-1-2 (450-900 amagremu).

ICeleriac ithandwa kakhulu ezifundeni zaseMpumalanga naseNyakatho Yurophu njengempande yemifino yasebusika futhi esetshenziswa kakhulu kumasaladi, amasobho, ama-casseroles kanye nama-stews. I-Celeriac remoulade isidlo esithandwayo saseFrance, esifana necoleslaw.

Ukunambitheka kwayo kufana nengxenye ephezulu yesitshalo sesilimo esidliwayo esinamagatsha anamanzi, futhi ingadliwa iluhlaza noma iphekwe.

I-celeriac eluhlaza ine-crunchy texture, okwenza kube ukwengeza okuphelele kumasaladi nama-coleslaws. Uma iphekiwe, iba mnandi kancane futhi isebenza ibhucuziwe kahle, ibhakwe, yosiwe noma ibilisiwe.

Yize isikhathi sayo esiphakeme singu-Septhemba kuya ku-Ephreli, i-celeriac ivame ukutholakala unyaka wonke.

I-Celeriac iyimpande yemifino ehlobene kakhulu nesilimo esidliwayo esinamagatsha anamanzi. Kungathokozelwa kungaphekiwe noma kuphekiwe futhi kusebenza kahle kumasaladi, futhi kumakiwe, kubhakwe, kugosiwe noma kubilisiwe.

Iphrofayili Yomxhwele Ekhangayo

ICeleriac yindawo yamandla yokudla okunempilo, igcwele i-fiber namavithamini B6, C no-K. Futhi ingumthombo omuhle wama-antioxidants namaminerali abalulekile, njenge-phosphorus, i-potassium ne-manganese.

Ukunikezwa kwe-3.5-ounce (100-gram) ye-celeriac kunikeza (1, 2):

Kubalulekile ukuqaphela ukuthi ukupheka i-celeriac kungadala ukulahleka kwamavithamini - ngokwesibonelo, i-celeriac ebilayo inciphisa okuqukethwe kwayo uvithamini C okungenani ngama-50% (2).

Akucaci ukuthi ukupheka kumthinta kanjani uvithamini K. Noma kunjalo, ezinye izindlela zokupheka - njengokupheka - zingavimbela ukulahleka kwamavithamini okuthile.

Ngama-gram angu-5.9 kuphela we-carbs ngama-ounces angu-3.5 (100 amagremu) wemifino ephekiwe, i-celeriac iyindlela enempilo, ephansi ye-carb kumazambane (2).

Futhi, i-crunchy, fresh, 3.5-ounce (100-gram) ekhonza i-celeriac eluhlaza inama-calories angama-42 kuphela no-0.3 gram wamafutha - okwenza kube ukudla okunekhalori eliphansi kakhulu (1).

ICeleriac inefibre eningi futhi inomthombo omuhle wamavithamini B6, C noK. Futhi iqukethe namaminerali abalulekile, njenge-phosphorus, i-potassium ne-manganese. Ngaphezu, kunamafutha amancane nama-calories.

Izinzuzo Zempilo Ezingaba khona

Ngenxa yokutholakala kwayo kahle kwezakhamzimba ezithile kanye nama-antioxidants, i-celeriac ingahlinzeka ngezinzuzo ezahlukahlukene zezempilo.

Igcwele Ama-antioxidants

ICeleriac igcwele ama-antioxidants, aphikisana nokuvuvukala - asebenza ngokulwa nama-radicals mahhala ayingozi, ngaleyo ndlela avikele amaseli anempilo ekulimaleni.

Ngokwenza njalo, bangavikela ezimeni eziningi, ezifana nesifo senhliziyo, umdlavuza kanye ne-Alzheimer's. Banganikela nangemiphumela yokulwa nokuguga (,).

ICeleriac - ikakhulukazi eluhlaza - futhi iwumthombo omuhle wevithamini C, esebenza njenge-antioxidant futhi engaqinisa amasosha akho omzimba ().

Kwangathi Ungazuza Impilo Yenhliziyo

I-Celeriac ine-potassium ne-vitamin K ephezulu, ebalulekile empilweni yenhliziyo.

I-Potassium ingasiza ekulawuleni umfutho wegazi ngokunciphisa imiphumela emibi yokudla usawoti omningi kubantu ababucayi ().

Eqinisweni, ukusebenzisa amazinga aphezulu we-potassium kuxhunywe engcupheni ephansi yezinkinga zezempilo, njenge-stroke ().

Ukuhlaziywa kwe-meta kwezifundo ze-16 zokuhlola kutholakale ukuthi ukudla okuphezulu kwe-potassium kuhlotshaniswa nengozi encishisiwe ye-13% yokushaywa unhlangothi ().

Uvithamini K unganciphisa ingozi yesifo senhliziyo ngokuvimbela ukwakheka kwe-calcium emithanjeni yakho yegazi. Ukwakhiwa okunjalo kungadala ukuthi imithambo yegazi yakho ibe lukhuni futhi ibe mincane ().

ICeleriac iqukethe novithamini C, ongathuthukisa ukusebenza komkhumbi wegazi kanye namafutha egazi kubantu abathile, njengalabo abanesifo sikashukela noma abanamazinga aphansi egazi likavithamini C ().

Kwangathi Kungathuthukisa Ukugaya

I-Celeriac ibhekwa njengokudla okunefayibha ephezulu. Ukuthola i-fiber eyanele yokudla kungasiza ukugaya, imetabolism kanye nokunyakaza kwamathumbu (11,,).

Ngokulandelayo, lokhu kungavikela ezifweni ezithile, njengomdlavuza wekoloni ().

Ubufakazi bukhombisa ukuthi ukudla okwanele kwe-fiber kubalulekile ukondla ama-bacterium akho anenzuzo esiswini, okubaluleke kakhulu ezicini eziningi ezehlukene zempilo njengokuvikela isifo sikashukela nokukhuluphala ngokweqile ().

Kwangathi Angaqinisa Amathambo Akho

ICeleriac ingumthombo ocebile we-phosphorus ne-vitamin K, ebalulekile emathanjeni aphilile.

UVitamin K usebenza ngokukhuthaza ukumuncwa kwe-calcium nokuvimbela ukulahleka kwethambo (,).

Ukubuyekezwa kwezifundo ezinhlanu zokubheka kutholakale ukuthi abantu abanokudla okuphezulu kakhulu kwe-vitamin K babe ne-22% engcupheni ephansi yokuqhekeka kunaleyo edla kakhulu ().

Okunye ukubuyekezwa kwezifundo ze-7 kuqaphele ukuthi ukwengeza nge-45 mg kavithamini K nsuku zonke kunciphise ubungozi bokuqhekeka kwe-hip ngo-77% ().

Ngaphezu kwalokho, ngaphezu kwe-calcium, umzimba wakho udinga amazinga anele we-phosphorus ukuqinisa amathambo.

Izifundo zokubheka zathola ukuthi ukudla okuphezulu kwe-phosphorus kuhlotshaniswa nempilo engcono yamathambo kanye nengozi encishisiwe ye-osteoporosis ().

Kwangathi Unganikeza Izakhiwo ze-Anticancer

ICeleriac inevithamini K eningi, engaba nezindawo zokulwa nomdlavuza ().

Izifundo eziningana zokuhlola ithubhu nezilwane zathola ukuthi uvithamini K wehlise ukukhula nokwanda kwamangqamuzana anomdlavuza (,,).

Ucwaningo olukhulu lokubuka kubantu abangaphezu kuka-24,000 luthole ukuthi uvithamini K2 uhlotshaniswa nengozi encishisiwe yokuthuthukisa nokufa ngenxa yomdlavuza ().

Ngaphezu kwalokho, ukubuyekezwa kwezifundo ezinhlanu kubantu abanomdlavuza abebehlinziwe kutholakale ukuthi ukwengezwa nge-vitamin K ngemuva kokuhlinzwa kuthuthukise ukusinda okuphelele ngemuva konyaka owodwa ().

Kodwa-ke, kudingeka ucwaningo olwengeziwe lomuntu ukuthola ukuthi uvithamini K angavikela yini umdlavuza.

ICeleriac iphezulu kuma-antioxidants nezakhi ezithile zomzimba ezihlotshaniswa nezinzuzo zezempilo. Lokhu kufaka ukuvikelwa komdlavuza othile nokuthuthuka kokugaya ukudla, kanye nempilo yenhliziyo namathambo.

Kulula ukwengeza ekudleni kwakho

I-raw noma ephekiwe, i-celeriac iyimifino eguquguqukayo ngokweqile. Ingasetshenziswa njengesisekelo samasaladi noma ama-coleslaw futhi isebenza kahle, ibhakwe, yosiwe noma ibilisiwe.

Nakhu ukuthi ungayifaka kanjani i-celeriac ekudleni kwakho.

Ukukhetha, Ukulungiselela Nokugcina

Ukuze uthole ukunambitheka okuhle, khetha i-celeriac emaphakathi - amasentimitha angu-3 kuya ku-10 ububanzi - enobuso obushelelezi, obulinganayo. Gwema ezinkulu, ezisindayo ezishintshe umbala noma ezinemifantu engaphezulu.

Qiniseka ukuthi isikhungo sayo asinalutho, okuyisibonakaliso sokuthi i-celeriac isezingeni eliphansi.

Ngaphezu kwalokho, ukuvuselelwa kwemifino, kunamandla ukunambitheka kwayo kwesilimo esidliwayo esinamagatsha anamanzi.

Ukuze uphile kahle eshalofini, gcina i-celeriac esikhwameni sepulasitiki ngaphakathi kwegumbi lemifino efrijini lakho.

Ukuyilungiselela ukupheka, geza uhlikihle imifino ukuze ususe noma ikuphi ukungcola ngaphambi kokusika phezulu nesisekelo.

Bese, susa ngokucophelela isikhumba esibi ngommese obukhali noma isikhumba semifino bese usika noma usike inyama.

Njengoba i-celeriac iphuma ngokushesha okukhulu, cwilisa izingcezu zemifino ezisikiwe emanzini abandayo nezincezu ezimbalwa zikalamula noma ukufafaza iviniga elimhlophe lewayini.

Ukupheka

I-Celeriac ingadliwa iluhlaza noma iphekwe futhi ilungiswe njengesitsha eseceleni.

Nawa amathiphu wokuphaka ambalwa:

• Kuzame okuluhlaza okusikiwe noma okugayiwe - kumasaladi, ku-coleslaw noma e-French celeriac remoulade.
• Bilisa bese ufaka imifino njengenye indlela yamazambane noma eminye imifino yezimpande.
• Yosa noma ubhake i-celeriac njengamazambane.
• Yipheke uyihlanganise namasobho, amasoso, ophaya nama-casseroles.

Sika iziqu ezimise okwe-rough, i-celeriac ivame ukubilisa cishe imizuzu engama-20 bese igosa cishe imizuzu engama-40.

I-Celeriac ingadliwa iluhlaza noma iphekwe futhi yengeza kakhulu ezitsheni eziningi. Khetha i-celeriac esezingeni eliphakathi nendawo engenalutho maphakathi nendawo ukuze kuqinisekiswe ukuvuselelwa nokunambitheka okuhle.

Ukukhathazeka Kwezokuphepha

I-Celeriac ibhekwa njengephephile kubantu abaningi. Noma kunjalo, abanye bangadinga ukunciphisa noma ukugwema ukudla le mifino.

ICeleriac inevithamini K ephezulu, engathinta ukujiya kwegazi. Ngakho-ke, abantu abanezinkinga zokuvala igazi abasebenzisa imithi efana ne-warfarin kufanele bagweme ukusetshenziswa ngokweqile.

Ngaphezu kwalokho, amazinga aphezulu we-potassium ne-phosphorus e-celeriac angenza ingafaneleki kubantu abasebenzisa i-diuretics noma abanezinkinga zezinso (,).

Uma uthinteka kunoma iyiphi yalezi zimo, khuluma nomhlinzeki wakho wezokunakekelwa kwezempilo mayelana nokuthi ukudla i-celeriac kufanelekile yini.

Ekugcineni, izinhlanganisela ezithile ze-celeriac, njenge-bergapten, zingashukumisa isibeletho sowesifazane okungenzeka sibangele ukuphambana. Ngakho-ke, akufanele udle amanani amakhulu ngesikhathi sokukhulelwa (28).

Iningi labantu lingadla ngokuphepha i-celeriac. Kodwa-ke, abantu abanezinkinga zokuvala igazi noma izinkinga zezinso, noma abakhulelwe noma abathatha isisu, kufanele bakukhawulele noma bakugweme.

Okusemqoka

I-Celeriac iyimpande yemifino ehlobene nesilimo esidliwayo esinamagatsha anamanzi.

Inothile ngama-antioxidants nezakhi zomzimba, inikeza izinzuzo zezempilo ezihlaba umxhwele, njengokuthuthuka kokugaya ukudla, impilo yethambo nenhliziyo, kanye nemiphumela ye-anticancer.

Ungajabulela i-celeriac eluhlaza noma ephekwe njengendlela enempilo, ephansi ye-carb kumazambane neminye imifino yezimpande.

Ngokunambitheka kwayo okucashile, okufana nesilimo esidliwayo esinamagatsha anamanzi, iphrofayili yokudla okunomsoco nokusebenza okuhlukahlukene, i-celeriac ingaba ukwengeza okuhle ekudleni okunempilo.